The Deflaming Guidelines

How to Reduce Inflammation with Diet and Nutritional Supplements

The focus of the Deflaming Guidelines is quite specificto explain how to reduce a chronic inflammatory state with diet and nutritional supplements. This is an extremely important nutritional goal, as research now clearly demonstrates that our dietary habits can promote a state of chronic inflammation that leads to the expression of aches, pains, disability, and most chronic diseases, such as diabetes, heart disease, cancer, and neurological diseases such as Alzheimers disease, Parkinsons disease and multiple sclerosis. The Deflaming Guidelines are divided into several different sections.

Part 1: The Inflammation Checklist

Find out how many inflammatory factors are active in your life at this moment. The goal is to have as few as possible.

Part 2: Introduction to Basic Deflaming Concepts

Basic conceptual issues are discussed and simple steps to reducing inflammatory food consumption are introduced.

Part 3: Why Grains Inflame

The truth we must all deal with is that grains are simply not the appropriate food to eat as a staple food. Grains are best in condiment portions or not at all.

Part 4: Foods and Dietary Suggestions to Fight Inflammation

Provided is a thorough list of the foods that are anti-inflammatory, as well as suggestions regarding meals.

Part 5: Nutritional Supplements to Help Fight Inflammation

A simple and clear approach to supplementation is outlined, and supplement programs are presented.

The Deflaming Guidelines work best when coupled with regular exercise. Walking 1/2 hour to 1 hour a day is sufficient for many, while more intense exercise is preferred by others.

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Part 1: The Inflammation Checklist How many inflammation factors apply to you?
I have chronic aches and pains, such as back pain, neck pain, headaches, or general muscle and/or joint soreness. I regularly take anti-inflammatory or anti-pain medications, such as ibuprofen, aspirin, or Tylenol, or a similar prescription drug. I regularly eat grains and grain products, such as white bread, whole wheat bread, pasta, cereal, pretzels, crackers, and/or any other product made with grains or flours from grains, which includes most desserts and packaged snacks. I regularly eat refined sugar (including desserts, sodas, sweetened drinks, etc.). I regularly eat partially hydrogenated oils (trans fats) found in most margarines, deep fried foods (French fries, etc.) and most all packaged foods. I regularly eat corn oil, safflower oil, sunflower oil, cottonseed oil, soybean oil, and foods made with these oils such as mayonnaise, tartar sauce, margarine, and nearly all salad dressings. I regularly eat cheese in more than condiment size portions. I regularly consume soy or soy products, or eat them in place of fruits and vegetables. I regularly drink or eat dairy products. I regularly eat meat and eggs from grain-fed animals (regular supermarket brands). I am overweight and/or it is hard for me to lose weight/fat. I can grab too much fat around my waist. I am physically lethargic. I do not exercise regularly. I do not feel well when I exercise or if I exercise a little more than I should, it is hard to recover. I am mentally lethargic and feel rundown and depressed more than I would like. I look old and/or feel old for my age. My skin looks old and is sagging. I am prone to cold, allergy, and flu symptoms. I am a smoker. I suffer from one or more of the following: arthritis, fibromyalgia, chronic fatigue syndrome, sinusitis, allergies, acne, asthma, digestive conditions, flu symptoms, dysmenorrhea, endometriosis, Alzheimers disease, Parkinsons disease, multiple sclerosis, cancer, heart disease, osteoporosis, hypertension, depression, the insulin resistance syndrome (pre-diabetes), or diabetes. BMI (Body Mass Index) [Determine BMI at http://nhlbisupport.com/bmi/] Underweight = <18.5; Normal weight = 18.5-24.9; Overweight = 25-29.9; Obesity = 30 or greater

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Part 2: Introduction to Basic Deflaming Concepts

As you just discovered, we all suffer from inflammation issues to varying degrees. Therefore, each of us needs to focus on reducing our individual inflammation issues, and diet is the key to realizing this goal. The following foods cause inflammation; that is, they are pro-inflammatory and therefore, should be avoided. All grains and grain products, including white bread, whole wheat bread, pasta, cereal, pretzels, crackers, and any other product made with grains or flours from grains, which includes most desserts and packaged snacks. Partially hydrogenated oils (trans fats) found in margarine, deep fried foods (French fries, etc.) and most all packaged foods. Corn oil, safflower oil, sunflower oil, cottonseed oil, peanut oil, soybean oil, and foods made with these oils such as mayonnaise, tartar sauce, margarine, salad dressings, and many packaged foods. Soda, dairy, soy, and sugar. Meat and eggs from grain-fed animals (domesticated animal products). Modern meat is problematic because the animals are obese and unhealthy; they are loaded with saturated fats and contain too many pro-inflammatory omega-6 fatty acids. Grass-fed meat or wild game are our best choices. Otherwise, we should eat lean meat, skinless chicken, omega-3 eggs and fish. Lean cuts of meat and lean hamburger meat are available at most grocery stores, and even extra-lean is sometimes available.

Most of us find it somewhat distressing and/or depressing that so many foods are pro-inflammatory, and wonder what there is left to eat. However, more depressing than this is suffering from any of the numerous diseases and conditions caused by inflammation: chronic pain, arthritis, fibromyalgia, chronic fatigue syndrome, sinusitis, allergies, acne, asthma, digestive conditions, flu symptoms, dysmenorrhea, endometriosis, Alzheimers disease, Parkinsons disease, multiple sclerosis, cancer, heart disease, osteoporosis, hypertension, depression, the insulin resistance syndrome or syndrome X (pre-diabetes), and diabetes. You need to decide how much pain and suffering you are willing to live with, and then, eat and exercise accordingly. The fewer inflammatory foods you eat, the less inflammation you will have and feel. No one will be perfect with their eating...just do your best. If you have a few weak moments or longer periods of time where you dine excessively on inflammatory foods, do not beat yourself up or become depressed. This happens to everyone, so simply re-commit yourself to the deflaming process. The best eating thought to embrace is that, with every bite we take, we are either deflaming or inflaming. This is a fact we all must accept, so we should all do our best to eat mostly anti-inflammatory foods. If you are fortunate and have good genes, you may be able to handle more inflammatory foods than some of your family members or friends. The problem is that most inflammatory diseases develop slowly and without symptoms...until it is too late. Therefore, we all need to be careful about consuming pro-inflammatory foods and not take for granted what appears to be good health. In a nutshell, all you need to do is eat mostly fruits, vegetables, nuts, fish, chicken, and lean meat. Eat until you be-gin to feel full and then stop. Take the key supplements and exercise more. There is no need to make deflaming a complicated or negative process. The next two pages discuss the problems with grains in more detail. Key issues will be addressed and questions will be answered.

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Part 3: Why Grains Inflame

Grain consumption is a sensitive subject for many individuals, which is why additional information is being provided. Most people have eaten bread, pasta, and cereals their entire lives, and giving up this food can be psychologically traumatic, which illustrates the strong and often inappropriate emotional connection that we have with food. A goal should be to view eating as a mechanism to fuel the precious vehicle (your body) that conveys you throughout life. Remember, you can only trade in your motor vehicle, not your body vehicle. With this mindset, we are less likely to be opposed to making any changes that would benefit our body vehicle. Humans are genetically adapted to eat fruits, vegetables, fish, fowl, meat, and small amounts of raw nuts. Consider also that there are no chronic diseases caused by eating these foods. No matter what disease you may suffer from, none of these foods must be eliminated from the diet. The same cannot be said for grains in particular. In a nutshell, grains contain several potentially problematic substances, such as gluten, lectin, and phytates, and they promote an inflammatory acidic pH, and disrupt proper blood sugar regulation.

Gluten
Many different biochemical components and properties make grains an inflammatory food; the most notorious is a protein called gluten. Celiac disease is a disabling digestive disease and is caused by the gluten found in grains. Most notorious on the list of gluten grains is wheat; others include couscous, spelt, kamut, rye, barley, and oats. Among the non-gluten grains are rice, wild rice, millet, and corn. A detailed list of gluten foods can be found at the Celiac Sprue Associations website (www.csaceliacs.org). It is not only those suffering from celiac disease that need to avoid grains. Gluten can promote many other symptoms and conditions, ranging from schizophrenia to more common conditions such as headaches. For certain individuals, gluten sensitivity can present exclusively as a neurologic disease, and not with classic digestive problems. The most common symptoms include headache and nervous system symptoms such as numbness, tingling, and weakness. In one study, researchers randomly selected 200 disease-free individuals for the purpose of assessing anti-gluten antibody levels, which is a way to measure gluten sensitivity. Health complaints of the 15% of subjects with the highest antibody levels were compared with the 15% of subjects with the lowest levels. Interestingly, those with the highest antibody levels suffered from headaches, chronic fatigue, regular digestive complaints, subtle anemic changes, and NO signs of celiac disease, while those with the lowest levels were symptom-free. In another report, 3 cases of gluten sensitivity were discussed. All patients were women in their mid 40s and each suffered from digestive bloating, gas, and fatigue. Symptoms resolved after going on gluten-free diet.

Lectins
All grains and legumes (beans, lentils, soy) also contain sugar-proteins known as lectins, which resist digestion and cooking. Before absorption, lectins are known to cause digestive system inflammation, which may or may not cause obviously linked symptoms. After lectins are absorbed into circulation from the digestive tract, they bind to the surface of cells throughout the body. While all the details are not known, researchers state that, there is now abundant evidence that lectins can cause disease in man and animals. Research suggests that lectins may play a role in promoting the following conditions: inflammatory bowel disease, diabetes mellitus, rheumatoid arthritis, glomerulonephritis, psoriasis, multiple sclerosis, retinitis and cataracts, as well as congenital malformations, infertility, allergies and autoimmune problems.

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Other Problems with Grains

As most people know, calcium is important for bone health. Grains contain a substance called phytic acid, which is known to reduce the absorption of calcium, magnesium and zinc from grains. Grains also promote an acidic body pH, which is known to be inflammatory. Research has now demonstrated that a diet-induced acidic state helps to promote the loss of bone and muscle that occurs as we get older. Finally, while grains are a low-fat food, they contain an elevated ratio of omega-6 to omega-3 fatty acids. Omega-6 fatty acids are converted into chemicals the cause inflammation, chronic disease, and pain. With the above in mind, you may be wondering why we have been told that grains are so good for us? First, whole grains do contain nutrients and fiber, both of which are healthy and anti-inflammatory. However, we get more nutrients and fiber from fruits and vegetables. Second, grains are inexpensive and can be stored easily, so they are profitable for food manufacturers. We are never told that we can get all the nutrients and fiber we require by eating fruits, vegetables, and nuts, and that there is no need to consume grains. It is important to understand that the health conditions discussed above have only been associated with the consumption of grains and legumes (beans) and have never ever been associated with the consumption of fruits, vegetables, nuts, and healthy animal products. Therefore, try to avoid grains, flours, bread, pasta, etc., and try to replace these foods with fruits and vegetables. Sprouted grains are somehow seen as a loophole to refined and whole grains, but this seems unlikely.

What About Fiber?

A great misconception is the notion that we cannot get adequate fiber unless we eat whole grains. In fact, whole grains are a poor source of fiber when compared to fruits and vegetables on a calorie basis. When we compare foods based on calories, fresh fruit typically contains twice the amount of fiber found in whole grains, and non-starchy vegetables, such as broccoli and lettuce, contain almost 8 times the amount of fiber found in whole grains. In addition to being low in fiber, grains are also low in potassium when compared to fruits and vegetables. Research has demonstrated that diets low in potassium predispose one to numerous diseases such as chronic pain, osteoporosis, age-related muscle wasting, calcium kidney stones, high blood pressure, stroke, asthma, exerciseinduced asthma, insomnia, air sickness, high-altitude sickness, Menieres Syndrome (ear ringing), and age and disease related chronic renal insufficiency. Unlike other minerals, it is important that we get potassium from food, NOT supplements. Supplementing with potassium can lead to inappropriately high levels of potassium in the blood, called hyperkalemia, which can lead to muscle weakness, numbness and tingling, abnormal heart rhythm, muscle paralysis, troubled breathing, and even heart failure and death. Notice the difference in the fiber and potassium (K+) content in grains versus fruits and vegetables.

Food and Portion

Calories

Fiber (grams)

K+ (mg)

1.5 glazed donuts 1 Zone Perfect Bar 2 cups oatmeal 1 cup brown rice 3 pieces white bread 4 pieces whole wheat 3 cup size navel oranges 6 cups steamed broccoli 3 heads of romaine lettuce
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270 210 290 220 240 280 240 264 280

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1.5 3.0 8.0 3.2 2.1 7.6 12.0 27.6 35.0

0 90 262 258 108 284 900 3036 5670

Part 4: Foods and Dietary Suggestions to Fight Inflammation

All fruits and vegetables. Eat fruits raw and vegetables raw or lightly cooked. Red and sweet potatoes are
acceptable as long as they are consumed with a protein, such as eggs, fish, meat, or fowl.

Fresh fish (ocean, river, or lake) Meat, chicken, eggs from grass-fed animals. Go to www.eatwild.com to find producers of grass-fed animals. If you
cannot acquire grass-fed products, do the best you can to get lean cuts of regular meats.

The best supermarket variety of anti-inflammatory omega-3 (n-3) eggs is Christopher Eggs (600mg n-3 per egg
yolk), followed by 4-Grain Vegetarian omega-3 Eggs (300mg n-3 per yolk), Sparboe Farms omega-3 eggs (250mg n-3 per yolk), and Egglands Best (110mg n-3 per yolk).

Wild game (deer, elk, etc.) Nuts: raw almonds, cashews, walnuts, hazelnuts, macadamia nuts.*
*Nuts are high in calories, so be sure to temper your nut consumption if your goal is to lose weight. For example, 1/4 cup of nuts provides about 170-200 calories.

Spices like ginger, turmeric, garlic, dill, oregano, coriander, fennel, red chili pepper, basil, rosemary, kelp, etc. (sea
salt is okay if you wish to add a little salt).

Oils and fats: It is best to use organic oils, as it is thought that non-organic oils may contain pesticides. Use organic
extra virgin olive oil and coconut oil. Butter is also a healthy choice and the best butter comes from grass fed cows. You will get the best available butter if you buy organic butter (Organic Valley butter and heavy cream is from grass-fed cows).

Salad dressing: extra virgin olive oil, balsamic vinegar (or lemon juice), mustard if you like, and spices (Greek,
Italian, ginger, dill, oregano, etc.; whatever suits your taste). When eating in a restaurant, use dressings sparingly, as most are made with soybean oil or worse, and most are rich in sugar.

Whenever you are thirsty, drink water or organic green tea (non-organic green tea may contain pesticides and
should be avoided).

Alcohol: Red wine and stout beer are the best choices Candy: Dark chocolate**
**Dark Chocolate is high in calories, so be sure to temper your consumption and try to eat only 50 calorie pieces

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Meal Suggestions
Breakfast Options

Soft boiled, poached or gently fried omega-3 eggs and favorite vegetables and spices (a small serving of sauted
potatoes is okay if you are not carbohydrate sensitive). It is best to use organic virgin coconut oil for cooking eggs and potatoes. Olive oil would be the next best option.

Omega-3 egg omelet with favorite vegetables and spices. You can pour marinara or pasta sauce over the omelet.
Lightly dust the omelet with your favorite cheese - when you add the sauce, it tastes like a pizza.

If you wish to have oatmeal or grits, add a couple tablespoons of ground up chia seeds* or flaxseeds, some raisins
(or berries or favorite fruit). You can also use chia seeds* after they have been soaked for about 10 minutes. It is best to sweeten this meal with fruit and to use water as the mixing fluid to avoid excess calories.

Favorite fruit topped with hulled hemp seeds and/or soaked/ground chia seeds.* Instead of the above-mentioned
seeds, you can also use a quarter cup of your favorite nut that has been previously soaked in water. Blend the soaked nut with water and pour over the fruit.

Meal Shake (See Below)

*Chia seeds can be ordered from www.sunorganicfarm.com

Lunch and Dinner Options

A chicken, fish, or steak Caesar salad without croutons is an example of a meal that contains appropriate portions of
vegetables and protein; it is a model meal that can be applied to all other meals when determining your vegetable and protein portions.

Chicken, fish, steak (or favorite lean meat) and steamed/sauted vegetables with favorite spices. You can have a
small portion of sauted or baked potato. Have as much salad as you like.

Marinara or pasta sauce poured over broccoli, onions, and meatballs from lean chop meat. You can pour marinara
or pasta sauce over other vegetables and animal protein sources of your choice. When you feel like you have room for dessert, eat more vegetables, or wait an hour to see if you are indeed still hungry.

Meal Shake

Blend favorite frozen fruit (bananas, blueberries, cherries, strawberries, etc.) and egg protein powder (or protein
powder of choice). You can also add some coconut or your favorite raw nut. Make sure to always use water for blending to avoid excess calories. This shake is not only highly nutritious and filling, but easy and quick to prepare.

Snack and Dessert Options Any combination of your favorite fresh fruits

1-2 Tbsp of organic heavy cream over frozen cherries, blueberries, or favorite fruit Dark chocolate, raisins, and raw almonds or favorite raw nut**
**Nuts are high in calories, so be sure to temper your nut consumption if your goal is to lose weight. For example, 1/4 cup of nuts provides about 170-200 calories. When eating dark chocolate, try to use 50 calorie pieces, as chocolate is also high in calories.

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Please realize that you may not have to significantly alter the meals you currently prepare. Simply substitute vegetables for grains, bread, and pasta, and eat more fruit (or healthy dessert/snack options) between meals. Clearly, there is no need to make deflaming a complicated or negative process.

Meal Preparation
For some, meal preparation becomes an obstacle to healthy, anti-inflammatory eating. Have no fear, several books are available that contain many anti-inflammatory recipes. For example, The Paleodiet, The Paleodiet for Athletes, and Nourishing Traditions are excellent books that provide anti-inflammatory nutritional advice and offer a wide variety of recipes for meal preparation. When healthy eating is a goal, many feel that they can never eat out in a restaurant, as no anti-inflammatory meals are available. It is important to understand that our favorite ethnic restaurants offer a wide range of anti-inflammatory meals. Since traditional Indian, Asian, Hispanic, Greek, and Italian meals focus on vegetables, animal products, and anti-inflammatory spices, they can all be considered anti-inflammatory...just try and avoid the grains, bread and pasta, which represent modern pro-inflammatory additions to these meals. You can also prepare various ethnic foods at home, so acquiring ethnic cookbooks can be very helpful.

Making a Decision
You need to make a choice regarding the foods you eat: will they be pro-inflammatory foods or anti-inflammatory foods? If you have no symptoms and feel wonderful, you need to decide if you want to risk regularly consuming proinflammatory foods that are known to cause significant health problems and disease in many humans. If you do suffer from any of the conditions previously mentioned, you may wish to see if grains/legumes and the other proinflammatory foods are a cause. If you make the decision to deflame, you need to first visualize and consider what might be a reasonable deflaming lifestyle for you on a long-term basis. You need to make sure that this decision is commensurate to how well you wish to feel. For example, if you discover that grains give you headaches, you need to decide how much headache pain you can handle. If you want to be headache free, then you may need to absolutely eliminate grains from your diet. Be aware that there are case reports in the scientific literature that describe patients who can maintain a headache-free state, only if they avoid grains. After coming to a decision in your mind, you need to commit to discovering how your health is influenced by the consumption of pro-inflammatory foods. You need to commit for at least 1 month to a near perfect deflaming diet. Within a week, you are likely to feel a difference and by the end of 1 month you will know for sure how food affects your health (some people who are significantly inflamed may need 2-3 months).

If you want to cheat and maintain your new-found feelings of wellness, you will need to determine what level of proinflammatory foods you can consume. When you find the level that suits you best, stick with it. You also need to decide whether you wish to take supplements.

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Part 5: Nutritional Supplements to Help Fight Inflammation

Nutritional supplements are supposed to be taken in addition to a healthy, anti-inflammatory diet. It is a mistake to consider that supplements can take the place of healthy eating, which is most important. However, more and more research is pointing to the need to take supplements to help promote health and prevent disease. Interestingly, inflammation reduction seems to be a likely mechanism of action for many supplements. Thus, each of the suggested supplements has been selected due to its ability to promote health and/or reduce inflammation. To date, we do not know precisely which supplements we need or the exact amounts. Accordingly, we suggest a general approach for inflammation reduction, which will help reduce the expression of pain and the other inflammatory diseases mentioned earlier. Most importantly, you need to feel good about whatever supplements you wish to take, whether it is just a multivitamin, the Basic Program, or the Advanced Program. It is important to make a decision and stick to your decision. Over time, you may find that you want to take less or more supplements - not a problem. Find what suits you best and stick with it.

Supplement Program Options If you want to take only 1 supplement, then that should be a multivitamin/mineral (less than $1/day).

If you want to take 2 supplements, a multivitamin/mineral and fish oil is appropriate (less than $1.50/day). If you want to take 3 supplements, a multivitamin/mineral, fish oil, and magnesium is appropriate (less than $2/day). If you want to take 4 supplements, then the Basic Program is a good choice, which consists of a
multivitamin/mineral, fish oil, magnesium, and vitamin D (about $2 per day). Naturally, the cost for supplements can vary depending on what one chooses to take. The Basic Program, which includes a multivitamin/mineral, magnesium, fish oil, and vitamin D, is a reasonable $60 per month (about $2 per day, which is less than what most spend on coffee or soda). For those who wish to invest in more supplements, the monthly cost will naturally increase. The Advanced Program includes the 4 supplements in the Basic Program, with three additional supplements (Total Inflam, Coenzyme Q10, and Lact-Enz [pro-biotic]). The cost for the Advanced Program is about $5.75 per day.

Basic Health Promotion & Disease Prevention Cost

Core Level Health Reserve (3 per day) $22.00 Calcium Lactate (Magnesium) (6 per day) $19.00 Concentrated Omega-3 (EPA/DHA - Fish Oil) (2 caps per day) $36.00 Cataplex D (Vitamin D) (3 per day) $9.00 Total cost for Basic Program: $60/month Total: $86 (plus tax) For initial start-up

Advanced Health Promotion & Disease Prevention Cost

Core Level Health Reserve (3 per day) $22.00 Calcium Lactate (Magnesium) (6 per day) $19.00 Concentrated Omega-3 (EPA/DHA - Fish Oil) (2 caps per day) $36.00 Cataplex D (Vitamin D) (3 per day) $9.00 Coenzyme Q10 (2 per day) $40.00 Lact-Enz (Pro-biotic) (6 per day) $39.00 Total Inflam (Ginger/Turmeric/Boswellia) (3 per day) $21.00 Total cost for Advanced Program: $168.00/month Total: $186.00 (plus tax) For initial start-up

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